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  6. Puff pastry vs. Spelt

Puff pastry vs. Spelt — In-Depth Nutrition Comparison

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Differences between puff pastry and spelt

  • Puff pastry is higher in selenium; however, spelt is richer in manganese, phosphorus, copper, fiber, magnesium, zinc, iron, and vitamin B5.
  • Spelt's daily need coverage for manganese is 108% higher.
  • Puff pastry has 14 times more saturated fat than spelt. While puff pastry has 5.502g of saturated fat, spelt has only 0.406g.

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Spelt, uncooked.

Infographic

Puff pastry vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Spelt
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more SeleniumSelenium +109.4%
Contains more MagnesiumMagnesium +750%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +525.8%
Contains more IronIron +70.8%
Contains more CopperCopper +344.3%
Contains more ZincZinc +507.4%
Contains more PhosphorusPhosphorus +568.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +502.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Spelt
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin KVitamin K +352.8%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +43.6%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1110.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Spelt DV% diff.
Polyunsaturated fat 22.228g 1.258g 140%
Manganese 0.495mg 2.983mg 108%
Fats 38.5g 2.43g 55%
Phosphorus 60mg 401mg 49%
Copper 0.115mg 0.511mg 44%
Fiber 1.5g 10.7g 37%
Magnesium 16mg 136mg 29%
Zinc 0.54mg 3.28mg 25%
Selenium 24.5µg 11.7µg 23%
Saturated fat 5.502g 0.406g 23%
Iron 2.6mg 4.44mg 23%
Starch 53.92g 22%
Vitamin B5 0mg 1.068mg 21%
Monounsaturated fat 8.828g 0.445g 21%
Vitamin B3 3.8mg 6.843mg 19%
Vitamin B6 0.019mg 0.23mg 16%
Protein 7.4g 14.57g 14%
Vitamin K 16.3µg 3.6µg 11%
Calories 558kcal 338kcal 11%
Vitamin B2 0.258mg 0.113mg 11%
Sodium 253mg 8mg 11%
Potassium 62mg 388mg 10%
Carbs 45.7g 70.19g 8%
Vitamin B1 0.323mg 0.364mg 3%
Folate 55µg 45µg 3%
Vitamin E 0.55mg 0.79mg 2%
Calcium 10mg 27mg 2%
Choline 6.2mg 1%
Net carbs 44.2g 59.49g N/A
Sugar 0.75g 6.82g N/A
Tryptophan 0.086mg 0.132mg 0%
Threonine 0.198mg 0.443mg 0%
Isoleucine 0.275mg 0.552mg 0%
Leucine 0.514mg 1.07mg 0%
Lysine 0.144mg 0.409mg 0%
Methionine 0.131mg 0.258mg 0%
Phenylalanine 0.367mg 0.737mg 0%
Valine 0.312mg 0.681mg 0%
Histidine 0.158mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +1484.4%
Contains more ProteinProtein +96.9%
Contains more CarbsCarbs +53.6%
Contains more WaterWater +48.9%
Contains more OtherOther +79%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1883.8%
Contains more Poly. FatPolyunsaturated fat +1666.9%
Contains less Sat. FatSaturated fat -92.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.